“Now I see the secret of making the best person: it is to grow in the open air and to eat and sleep with the earth.” Walt Whitman
Even if you don’t consider yourself a ‘nature-person’, being amidst trees, watching the ocean, strolling through a park, really, being in any natural environs, can give you a sense of ease like nothing else. And there’s good reason for this.
In his article How Nature Helps Us Heal, family doctor Leif Hass, asserts “since we evolved in nature, our senses and body rhythms are best suited for that environment”. According to biologist E. O. Wilson, known for developing the field of sociobiology, there is an “innate emotional affiliation with other living organisms” that creates a sense of calm and comfort. That is to say, the sights, sounds, and smells of nature are deeply, evolutionarily, familiar to us. Good news, as that means we always have a healer at hand!
And of course, nature is a place free of triggers and free of demands. While sitting by the water, or walking through the woods, we have no emails to answer, no calls to return. Nothing to do but just ‘be’. And what a relief that is.
And there’s a good bit of research supporting nature as a healer too.
According to the Yale School of the Environment, studies have shown that time in nature is not only an antidote for stress, it can also lower blood pressure, reduce nervous system arousal, enhance immune system function, reduce anxiety, improve mood, and lessen the symptoms of ADHD in children. Not too shabby!
Forest Bathing
The Japanese have long recognized the healing power of nature. Case in point, in the 1980s, the Forest Agency of Japan began recommending that people take walks in the woods to improve their health, eventually incorporating it into the country’s health program. This push began both to counter the effects of tech overload and to encourage citizens to reconnect with, and protect the country’s forests. And it worked! (PROOF?)
It was then that the term Shinrin-yoku or forest bathing, was coined by the head of the Japanese Ministry of Agriculture, Forestry, and Fisheries, Tomohide Akiyama.
The Power of Awe
Nature gives us something else as well. Something most of us don’t think much about: Awe.
Awe is the experience we have when in the presence of something that stuns and amazes us. Awe holds us in an exalted state as it challenges our understanding of the world. It’s a feeling we often have when encountering the beauty and mystery of the natural world, whether gazing up at the infinite-seeming expanse of stars in the night sky or looking out from the top of a mountain. But awe is not just reserved for the big ‘wow’s’; awe can emerge anytime we are drawn into a state of complete awareness. I can’t count how many times I’ve been held captive simply by the movement of a body of water.
According to Dacher Keltner, a psychologist at the University of California, Berkeley, and the author of Awe: The New Science of Everyday Wonder and How It Can Transform Your Life, awe can has positive effects beyond the immediate as well. As it helps to distract us away from our daily stressors, we shift our focus from self, to the larger world in which we’re immersed, thus creating in us a greater generosity of spirit.
An added bonus
Further, it was discovered by researcher Dr. Qing Li, a professor at the Nippon Medical School in Tokyo, that “trees and plants emit aromatic compounds called phytoncides that, when inhaled, can spur healthy biological changes.” In his studies, Li showed that when people spend time in forests, they often exhibit changes in the blood that are associated with protection against cancer, better immunity and lower blood pressure. So, if the smell of the woods has always had an effect on you, now you know why!
What a nature Rx looks like
Dr Qing Li president of the Society for Forest Medicine in Japan, and the author of Shinrin-Yoku: The Art and Science of Forest Bathing, offers a recommendation for walking in the woods that gives you the true benefits of nature:
“Make sure you have left your phone and camera behind. You are going to be walking aimlessly and slowly. You don’t need any devices. Let your body be your guide. Listen to where it wants to take you. Follow your nose. And take your time. It doesn’t matter if you don’t get anywhere. You are not going anywhere. You are savouring the sounds, smells and sights of nature and letting the forest in.”
Of course, the woods aren’t your only nature-boost option; there’s ample evidence that you can get a range of benefits from any of the following:
· time spent gazing out the window at trees
· playing nature sounds over headphones
· having house plants in your home and office
· taking breaks for a walk anywhere you can see some greenery
· using a diffuser with woodsy scents (think pine, cedar, cypress)
And believe it or not, watching nature videos has been shown to have similarly beneficial effects. Even simply viewing Planet Earth for five minutes led participants in one study to report feeling like they were a part of something larger than themselves, and that their concerns were less significant.
With all that nature has to offer, consider incorporating a little ‘green time’ into your life; you will surely be glad you did!
If you’re one of the many millions of people managing an overtaxed nervous system, the everyday challenges of being a human (sickness, strained finances, broken vehicles, mean people) can become overwhelming. Fortunately you can create a little emotional padding between you and all the “argh!” in your life through a little conscious breathing.
When we breathe consciously, we become aware of any unhealthy breathing patterns (think shallow breathing, holding your breath), and with practice, can shift those patterns to better support our physical and emotional well-being. But who the heck wants to be conscious of their breathing all the time? No one. Here's the good thing, even just a few minutes of conscious breathing a day, can change the way you breathe (unconsciously) the rest of the day.
The “conscious” aspect of conscious breathing means we are focused on and directing our breath, which helps to keep us connected to our physical bodies. That, in turn, keeps our minds from racing or fixating on negative things. When we use conscious breathing techniques it's like pressing “pause” on our thoughts, emotions, and actions–giving our minds much needed rest. Done, even briefly, conscious breathing also sends our minds and bodies the message that things are 'okay', that it's safe to relax, which in turn helps to retrain our bodies to react in a healthier way to stressful situations.
Science tells us that conscious breathing:
- Signals the brain to release the neurotransmitter GABA which inhibits the release of cortisol and adrenaline
- Reduces anxiety and feelings of panic
- Stimulates the lymphatic system
- Lowers blood pressure
- Reduces excess carbon dioxide in the body (at high levels this can lead to oxidative stress and inflammation)
- Stimulates the vagus nerve which sends a message back to the brain telling it to relax
But how to do it?
Obviously, we all know how to breathe. But most of us have some less than optimal breathing habits (like breathing to quickly or taking overly big breaths) which can cause either a shortage of oxygen or over oxygenation, and any number of corresponding health issues (e.g. impaired circulation, muscle stiffness, fatigue), not to mention an increase in anxiety. Optimal breathing is how we were designed to breathe, before our bad habits got in the way.
Here’s what that looks like:
- Inhale fully (aka deeply) and slowly, sending the oxygen down to your belly, filling up your lungs along the way. If it helps, you can use your mind’s eye to follow your breath in and down, picturing the air pushing out your lungs (on all sides) and belly.
- Exhale slowly, and longer: Think of expelling all the air inside your body in slow motion, making your exhale a bit longer than your inhale (for instance if you inhale on a count of 4, you’ll exhale for a count of between 6-8).
A Note about the exhale: Because we’re usually focused on our inhales, the exhale often gets shortchanged. However, when we don’t fully exhale, excess carbon dioxide—a known stressor in our nervous system—remains in our lungs. This triggers a premature inhale which leads to shallow breathing, breath-holding, and too little oxygen getting into our bodies. - Keep your jaw relaxed by leaving a little space between your teeth. You can also try this jaw stretch: open your mouth wide and stick your tongue out as far as it can go. Hold it for a few seconds and repeat 2-3 times.
Below are some simple but powerful conscious breathing techniques. I encourage you to try as many as possible to see what works best for you.
The 4 x 4
Take a breath in through your nose on the count of 4, and exhale through your nose on the count of 4. Try to draw the breath into your diaphragm, filling up your lungs and belly. Do this 3x.
Now add a “hold” after the inhale so it will be an in-breath on the count of 4, hold your breath for 4, exhale for 4. Do this 3x. You can add seconds as it becomes easier. If you stop here this is a 'triangle breath', the final step makes it a square.
Now you're going to the exact same thing only this time, add a 4 second hold after the exhale.
NOTE: You can also try something called a “straw breath” on the exhale, where you purse your lips and exhale as if through (you guessed it) a straw. This will help you exhale slowly and completely.
This is great to use any time you notice yourself getting agitated, anxious or upset, to give you a chance to regulate and refocus, and good too for any time you think of it throughout the day. The more conscious breathing the better!
Breathe Sweet Dreams
This powerful evening practice can combat nightmares and ensure a good night’s sleep, and it's incredibly simple. I recommend doing this every night before sleep but if you forget, it can also be done if you wake from a nightmare. This is also a great breathing technique for whenever you’re experiencing symptoms of stress or dysregulation.
Breathe slowly into your diaphragm on the count of four.
Hold for a count of seven, being sure to keep your body relaxed as you do.
Exhale for a count of eight.
Repeat a minimum of 10 times, fewer repetitions are significantly less impactful.
If you feel your jaw getting tight as you do this, you can soften it by stretching out your tongue as far as it can go, then keep your teeth separated when you close your mouth.
NOTE: There are a few things that do compromise the effect of this technique including short-changing any of the steps or having too much caffeine and/or sugar during the day–especially if it’s late in the day (I know because I am guilty of all of these!).
From the Ground Up
Whenever you’re feeling ungrounded or uncentered, you can take a few quiet, seated minutes to refocus yourself with this practice:
- On an inhale, imagine that you are drawing air up from the ground through your feet, then continuing up through your body into your head, and on the exhale, you are sending the air out through the top of your head. Do this 5x.
- For an added sense of groundedness, continue the exercise by going in the opposite direction, drawing the air down through your head as you inhale, sending it through your body, and out through your feet into the ground.
Awake & oxygenate. As soon as you wake up (and before the thoughts kick-in!), take 5 full breaths. This is the best possible way to start off your day (and be sure to follow them up with a positive self-message–the most important one of your day!)
Narrate your breath. Whenever you start experiencing symptoms of anxiety, inhale while thinking “in” on the inhale and “hale” on the exhale. Also very calming is silently saying to yourself "peace" on the inhale and “ful” on the exhale.
Breathe out the bad. As soon as a negative thought emerges, imagine inhaling right into it and exhaling it out of your head.
Breathe between bites. As you eat, try to insert a pause and breath between bites. This not only aids digestion, but makes the meal that much more satisfying. (I’m not saying this is easy but it’s worth it!)
Create breath-reminders. Consider having a post-it note placed somewhere you’ll regularly see it, that says something like “Take 3 Breaths” or have a phone or email alert, reminding you to breathe.
If you’re looking for more ways to incorporate conscious breathing into your daily life, consider trying yoga, tai chi or qigong. These are movement-based, contemplative practices that promote healthy breathing.
Tips for coping with whatever you may face this holiday season
A version of this article can be found in the Nov/Dec edition of Katonah Connect
While there are many things to love about the holiday season, from the bright lights and beautiful decorations to the all-around good cheer. But for some (heck, for most), this time of year can bring up a lot of 'stuff' and leave us a little emotionally drained. Perhaps you have a close-knit family, but you can’t make it home this year. Or maybe you don’t have anyone special to celebrate with or feel like you’re missing out on meaningful holiday celebrations. If you’re feeling down about the holidays, there are ways to manage your thoughts and feelings, and maybe even find something to be thankful for.
Don’t assume other people are having a stellar holiday experience
The holidays are a notoriously difficult time for many people, largely because of the assumptions that come along with them. “Many of my clients believe they are alone with their holiday challenges,” says Melinda Canno-Velez, LMSW, a therapist in Pound Ridge. “But people everywhere face issues with family, finances and unmet expectations this time of year.” Almost everyone has their own struggles during this time of year, and yours is simply one version of that struggle.
Keep your expectations in check by staying in the present before, during and after any holiday-related activities. The more you keep yourself in the present and focus on what you do enjoy, versus thinking about all the joy you should be feeling this holiday season, the better you can manage whatever experience you do have.
“Being in the present can prevent you from imagining unrealistic outcomes for future events,” explains Cynthia Haupt LCSW, PLLC, a therapist in Cross River. “Try to stay mindful of your thoughts and intentions throughout the day, and do things that create a positive impact in the moment.”
Anticipation of what’s to come can be overwhelming, but doing something productive (instead of ruminating on all the possible outcomes of the holidays) can help ease your mind. Consider starting that project you’ve wanted to tackle, setting aside time to learn a new skill or volunteering at your favorite charity.
Don’t wait until you’re in the midst of the holidays to figure out how to navigate them – start now. Determine what you’re going to do to keep your spirits up (or at least not too far down). For example, you can take a day trip to a nearby town or museum you’d like to visit, spend time in nature, volunteer at a local charity, schedule an extra therapy session or work on the aforementioned project.
Thanksgiving and Christmas come with lots of volunteer opportunities, and showing up for others – even if you feel like you can scarcely manage as it is – will be more than worth it. When you give yourself a concrete task, it pushes you up and out at a time when you may just want to lay in bed (which is almost guaranteed to make you feel worse).
This is also a great reminder that you have something valuable to offer, and that you are needed and appreciated – things you may not be feeling much of during this time.
“COVID-19 has greatly contributed to people’s holiday stress, in part because they can’t afford to celebrate like they have in past years,” explains Canno-Velez. “Many of my clients experience guilt because they cannot give their children the same experiences they’ve had in the past. So, I remind them that it’s the quality of their time together, as opposed to quantity of gifts, that kids will ultimately remember. Engaging your children in the act of giving back in some way can also help them focus on the spirit of the holiday.”
Be honest with yourself if you’re struggling. This may be a difficult time, but you’ve experienced challenges before and got through them, and were okay on the other side. Some calming techniques can help keep you clear-headed.
“The most important strategies for managing difficulties over the holidays are often the simplest,” says Haupt. “Remember to take deep breaths, pause, talk kindly to and about yourself, and allow moments of reflection. Moment to moment, just keep putting one foot in front of the other, taking one breath at a time and reminding yourself, ‘I got this!’ and ‘I am ok!’”
And finally, remember that each holiday only lasts a couple of days. By reframing your thinking and reducing the importance of them, you can get through each one… even if you’re forced to wear that ugly Christmas sweater Aunt Edna bought you last year.
Mood Boosters
Below are some simple mood-enhancing tips for the holiday season or any time you need a little boost.
MORNING
As soon as you open your eyes, slowly inhale through your nose for five seconds, then slowly exhale through your mouth for four seconds. Repeat five times. (If you’re congested, inhaling through your mouth is fine).
Try to hold your thoughts at bay by focusing your attention on the sensations of the inhale and exhale – the air streaming in, the coolness or warmth, etc.
Make your first thought of the day an intentional and encouraging one.
Consider something like, “I’m going make the most of this day” or “Today is another chance to feel better.” You can choose anything that will help you be hopeful and proactive.
Splash your face with cold water to stimulate your Vagus nerve which will help to create a sense of calm. Do this at least five times. Learn more about why that’s a good thing HERE).
Be kind to your reflection!
When you see your reflection in the mirror first thing in the morning, if anything unkind comes to mind, nip it in the bud by doing one of the following:
• take a deep breath
• refocus your attention on something else
• send yourself a more assuring self-message (i.e. "I am far more than a face or body")
Sun salutations are a series of fairly simple yoga poses that help expand the lungs, limber the spine and strengthen your arm and leg muscles – while also giving your whole body a great stretch. By combining movement and breath, your blood starts pumping and oxygen flows to your brain, which is both energizing and calming.
Even two sun salutations can make you feel as though you’ve done something good for yourself and help set a positive tone for the day. Check out this video to learn how. And if you're not up for yoga, you can try these simple stretches from the comfort of your bed.
DAYTIME
The most effective (and always accessible) tool to regulate our nervous system and create a more relaxed state is conscious breathing. When combined with physical touch, it can also help us feel grounded in our bodies.
To do the Infinity breath, imagine you’ll be drawing an infinity symbol on your hand; start with your finger at the middle point of the symbol, and take a slow (3-4 second) breath in as you make the first circle, and a slow exhale as you trace the second circle – so your out-breath will start as soon as your finger reaches the middle point again.
This one is extremely helpful when you feel yourself becoming despondent. Creating an anchor thought is done by visualizing yourself doing well in the near future. This image can be you in a place or with people you love, doing your favorite activity or simply looking and feeling well. Once you have created that image, stay with it until you feel like you can really believe in it.
As you start to feel what it’s like to be a happier, healthier future-you, reinforce that feeling by saying, “This is me”, “This is where I’m heading,” or a similar message that resonates for you. Whenever you feel yourself resisting a self-supporting action (exercising, socializing, eating well), you can use this anchor thought as a reminder of why you should do it.
It’s extremely hard to motivate ourselves to exercise when we’re in a compromised mental state, but the positive impact makes it well worth giving ourselves a serious push. Even just 20 jumping jacks, taking a walk, swimming, hiking or yoga will work – anything to get your body moving. Check out this post to learn more about why exercise is so important for our mental health and some helpful tips on how to work it into your daily routine.
Even if you don’t consider yourself a ‘nature-person,’ being amidst trees, watching the ocean, strolling through a park, being in any natural environs can give you a sense of ease like nothing else. It’s essentially a place free of ‘triggers’ (assuming, of course, you're not venturing through snake infested terrain). And there’s a good bit of research supporting nature as a stress reliever, energy and memory booster, as well as anxiety reducer. So try to give yourself the gift of some ‘green-time’ at least once a week.
And if nature’s not accessible, you can still get the benefits of fresh air, Vitamin D, sunlight and exercise from a 20-minute walk anywhere.
We often have bad news coming at us from every angle – conflict, disaster, terrorism, scandal and crises of every kind, so inject some positivity whenever possible. Check out these alternative news sources for a dose of good: Good News Network, YES Magazine, The Optimist Daily, Greater Good Magazine and Positive News. And if you’d prefer your news the good old-fashioned way, check out The Happy Newspaper.
EVENING
Reading a good book or listening to an audiobook can be supremely relaxing, or if you prefer TV, make it something humorous or otherwise uplifting.
Lavender, rose, geranium, jasmine, sandalwood are all known for their sleep-promoting, stress-relieving, pain-reducing and mood-regulating benefits. Our sense of smell is directly wired to the brain’s center of memory and emotion, which is why a familiar smell can instantly trigger a flood of emotions.
White noise is like a sound-blanket that covers other existing sounds (think whirring fan, wind in the trees, streams, waves); the consistent focused sound of white noise has a calming effect for many people. Pink and brown noise operate on the same premise but at lower frequencies (think thunder or a waterfall). Any of these can help you fall and stay asleep, and you'll find many options when you search “sleep sounds” apps.
Before sleep, take a few minutes to run through your head and/or write down in a journal anything that felt good during the day — a pleasant conversation, a moment of calm, a smile from a passerby, anything kind you’ve done for yourself or others. Large or small, everything counts. As you recall these positive moments, try to hold your attention on them for a moment until you get a full sense of their benefit.
Doing this exercise before bed can combat nightmares and ensure a good night’s sleep. This is also a great breathing technique for whenever you’re experiencing symptoms of stress or dysregulation during the day. You can do this sitting or lying down.
• Breathe slowly into your diaphragm on the count of four.
• Hold for a count of seven, keeping your body relaxed.
• Exhale for a count of eight.
• Repeat a minimum of 10 times, fewer repetitions are significantly less impactful.
If you feel your jaw getting tight as you do this, you can soften it by stretching out your tongue as far as it can go, then keep your teeth separated when you close your mouth.
Doing at least a few of these daily can help improve your mood at any time, and making them part of your daily routine will help keep you on an even keel.
- Regular Exercise of some sort–including something aerobic (walking, dancing, swimming, yoga, hiking)
- Healthy Eating/Drinking Habits which includes getting lots of whole foods, needed nutrients, limiting sugar, salt, and processed foods, limiting caffeine and alcohol, staying hydrated, and maintaining an alkaline diet (see below for dietary suggestions)
- Restful Sleep (check out these tips from the National Sleep Foundation)
- Adequate Vitamin D (ideally in the form of sunshine), B12, Zinc, and Magnesium
- Probiotics
- Omega 3 Fatty acids
- Spending time in nature (park, woods, anything)
- Limiting screen time
- Checking Blood Levels to identify any potential hormone imbalance, nutrient deficiency, food allergies, immune issues, sugar imbalances, or immune disorders as these can all have a huge impact on your mental and emotional health! Download The Mental Health Blood Test Recommendations to ensure you get all the necessary tests.
Eating for Mental Wellness
Eat a 'Clean', Balanced Diet. Studies have shown that compared to a typical "Western" diet (which tends to be high in processed and refined foods, sugars, salt, and dairy), “traditional” diets, like the Mediterranean or Japanese diets (which tend to be high in vegetables, fruits, unprocessed grains, fish and seafood, with modest amounts of lean meats and dairy) there is a decreased risk of depression from between 25% to 35%.
- Beans: Dried small red, Pinto, black, red kidney
- Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
- Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
- Nuts: Walnuts, pecans
- Vegetables: Artichokes, kale, spinach, beets, broccoli
- Spices like turmeric and ginger.
- Spices like turmeric and ginger.
First the “Messy"
And Now the Mindful
But what happens when the thoughts presently running around your head are a toxic, tangled mess? When your emotions have taken over the reins and are pulling you in every which direction? Or when your body seems to be retaliating with a succession of symptoms?
Conventional mindfulness says "stay present-tense"
'Messy-life' mindfulness says "not necessarily!"
I mean, have you ever tried sitting still for twenty minutes while your gut is twisted up in knots of aching despair? How about paying close attention to the frantic pounding of your heart during a ten-minute panic attack? Perhaps you've attempted to watch as your hand goes round and round a dirty dish as suggested by a mindfulness expert when all you wanted to do was crawl into a hole?
Now I believe wholeheartedly in the transformational potential of being present. It can absolutely increase our tolerance for discomfort and our ability to skillfully manage life’s ups and downs. But, our awareness—wherever it’s focused—is only as good as the foundation it’s built on.
Conventional mindfulness says “sit with the hard stuff"
'Messy-life' mindfulness says "you may want to dance instead"
Ultimately, I think we’ve first got to figure out how to recognize and tame our demons so that when we reach the present, it’s a both a safe space, and a place we actually want to be. This is mindfulness that encourages emotional awareness and acceptance in just the right dose to facilitate healing without the potential for harm. No one knows more about this than the author of Trauma Sensitive Mindfulness David Treleavan, PhD, so check him out!
Conventional mindfulness says "the past is not your friend"
'Messy-life' mindfulness says "the past offers critical clues"
Conventional mindfulness says "the future is a distraction"
'Messy-life' mindfulness says "sometimes we need a little distraction!"
Which is all to say that there are many ways to be mindful! It may take some trial and error to see what works for you, but trust that any version of mindfulness is a boon for your mental health.
When we’re in the throes of a panic attack, things can get scary pretty quickly. It can feel like our internal controls have been hijacked and the best we can do is try to steer ourselves back onto the rails. At worst it can feel like you’re losing your mind. The Quick Chill helps you regain a sense of control over your mind and body. You can download the audio version here to have on hand for whenever panic arises.
- Place one hand on your heart and the other just below your belly button.
- Breathe into your lungs and belly and feel your hands rise as you do.
- With a gentle smile on your face, start to hum so that you can feel the vibration beneath the hand on your heart–try to hold the hum until you run out of breath as this ensures a full exhale.
- Remind yourself of one or more of these things:
a. I am here in my body.
b. I am breathing.
c. I am okay and/or right now everything is okay.
d. I am safe. - If you’re feeling calmer and want to offer yourself some added reassurance, try “I’m so sorry for this awful feeling”, and continue with an appreciative “I’m so glad to be Okay”. As the panic starts to subside, try getting up and moving in any way that feels comfortable. In this way you are physically affirming that you are 'okay' and not in danger.
You can find tons more tips for panic as well as myriad targeted exercises in my course Turning Your Mind into Your Greatest Ally.
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